Workout Description

Why This Workout Is Hard

The 95/65lb barbell complex is moderate weight but requires technical skill under fatigue. The AMRAP format creates continuous work with burpees immediately following the barbell work, causing significant grip and metabolic fatigue accumulation. Five rounds with only 1-minute rest means athletes face the complex repeatedly while fatigued. The combination of moderate loading, technical demands, and minimal recovery between high-intensity intervals pushes this into Hard territory for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees combined with repeated barbell complexes will heavily tax muscular endurance, especially in shoulders, legs, and core throughout multiple rounds.
• Speed (8/10): AMRAP format with limited time windows demands fast transitions between barbell complex and burpees, plus rapid burpee cycling for maximum score.
• Endurance (7/10): Five rounds of 1-minute AMRAPs with only 1-minute rest creates significant cardiovascular demand and tests aerobic recovery between intense intervals.
• Flexibility (7/10): Power snatch, overhead squat, and burpees demand significant shoulder, hip, and ankle mobility for proper positioning and full range execution.
• Power (6/10): Power snatch is explosive by nature, and burpees require rapid transitions from floor to jump, creating moderate power demands.
• Strength (4/10): Moderate barbell load (95/65) for power snatch and overhead squat requires decent strength but isn't maximal effort lifting.

Movements

• Power Snatch
• Overhead Squat
• Burpee

Benchmark Notes

This workout is scored by total burpees completed across 5 rounds. Each round has 1 minute to complete 3 Above Knee Power Snatch + 3 Overhead Squat (95/65), then max burpees in remaining time, followed by 1 minute rest. Movement Analysis: - 3 Above Knee Power Snatch + 3 Overhead Squat at 95/65: This is a moderately heavy complex for most athletes. Above knee power snatch is easier than full snatch but still technical. Overhead squat requires good mobility and stability. - Elite athletes (L9-L10): 15-20 seconds for the complex, leaving 40-45 seconds for burpees - Advanced athletes (L7-L8): 20-25 seconds for the complex, leaving 35-40 seconds for burpees - Intermediate athletes (L5-L6): 25-35 seconds for the complex, leaving 25-35 seconds for burpees - Novice athletes (L1-L3): 35-50 seconds for the complex, leaving 10-25 seconds for burpees Burpee rates (fresh state): Elite 15-18/min, Advanced 12-15/min, Intermediate 10-12/min, Novice 6-10/min Fatigue considerations across 5 rounds: - Round 1: Full capacity - Round 2: 95% capacity (slight fatigue) - Round 3: 90% capacity (moderate fatigue from barbell work) - Round 4: 85% capacity (significant fatigue) - Round 5: 80% capacity (heavy fatigue) Calculated burpees per round: - L10: 12-11-10-9-8 = 50 total burpees - L8: 10-9-8-7-6 = 40 total burpees - L5: 7-6-5-4-3 = 25 total burpees - L3: 4-3-3-2-2 = 14 total burpees - L1: 2-2-1-1-1 = 7 total burpees This workout doesn't match any iconic benchmark exactly, but it's similar to interval-style workouts with mixed modal demands. The barbell complex creates significant fatigue that limits burpee output, making this more challenging than pure burpee AMRAPs. Final targets: L10: 225+ burpees, L5: 125 burpees, L1: 45 burpees

Modality Profile

3 movements total: Power Snatch (W), Overhead Squat (W), Burpee (G). Two weightlifting movements and one gymnastics movement gives a 67/33 split between W and G.